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BoostcampPNG

Beast v2

by Rhyce W.
1 athletes joined
5.0
(1 rating)

Program Description

To grow muscles and endurance

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Aug 22, 2024 07:32
  • Last Edited
    Jun 18, 2025 12:44

Summary

Unleash your inner beast with this dynamic 12-week program designed to sculpt your physique and boost your strength. Comprising five training days each week, you'll engage in a variety of targeted exercises including Hack Squats, Chest Presses, and Safety Bar Squats, ensuring a comprehensive approach to muscle development. With a focus on progressive overload and intensity, this program is perfect for those ready to elevate their training and achieve impressive results. Get ready to transform your body and dominate the gym!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
10 reps
15 reps
20 reps
RPE 6
RPE 6
RPE 6
2
Safety Bar Squat
2
1
1
3 reps
5 reps
10 reps
RPE 6
RPE 7.5
RPE 6
3
Leg Extension
1
1
1
1
10 reps
15 reps
20 reps
25 reps
-
-
-
-
4
Leg Curl
1
1
1
1
10 reps
15 reps
20 reps
25 reps
-
-
-
-
5
Standing Calf Raise
1
1
1
10 reps
15 reps
20 reps
-
-
-
6
Sissy Squat
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
10 reps
15 reps
20 reps
RPE 6
RPE 6
RPE 6
2
Safety Bar Squat
2
1
1
3 reps
5 reps
10 reps
RPE 6
RPE 7.5
RPE 6
3
Leg Extension
1
1
1
1
10 reps
15 reps
20 reps
25 reps
-
-
-
-
4
Leg Curl
1
1
1
1
10 reps
15 reps
20 reps
25 reps
-
-
-
-
5
Standing Calf Raise
1
1
1
10 reps
15 reps
20 reps
-
-
-
6
Sissy Squat
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
10 reps
15 reps
20 reps
RPE 6
RPE 6
RPE 6
2
Safety Bar Squat
2
1
1
3 reps
5 reps
10 reps
RPE 6
RPE 7.5
RPE 6
3
Leg Extension
1
1
1
1
10 reps
15 reps
20 reps
25 reps
-
-
-
-
4
Leg Curl
1
1
1
1
10 reps
15 reps
20 reps
25 reps
-
-
-
-
5
Standing Calf Raise
1
1
1
10 reps
15 reps
20 reps
-
-
-
6
Sissy Squat
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
10 reps
15 reps
20 reps
RPE 6
RPE 6
RPE 6
2
Safety Bar Squat
2
1
1
3 reps
5 reps
10 reps
RPE 6
RPE 7.5
RPE 6
3
Leg Extension
1
1
1
1
10 reps
15 reps
20 reps
25 reps
-
-
-
-
4
Leg Curl
1
1
1
1
10 reps
15 reps
20 reps
25 reps
-
-
-
-
5
Standing Calf Raise
1
1
1
10 reps
15 reps
20 reps
-
-
-
6
Sissy Squat
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
10 reps
15 reps
20 reps
RPE 6
RPE 6
RPE 6
2
Safety Bar Squat
2
1
1
3 reps
5 reps
10 reps
RPE 6
RPE 7.5
RPE 6
3
Leg Extension
1
1
1
1
10 reps
15 reps
20 reps
25 reps
-
-
-
-
4
Leg Curl
1
1
1
1
10 reps
15 reps
20 reps
25 reps
-
-
-
-
5
Standing Calf Raise
1
1
1
10 reps
15 reps
20 reps
-
-
-
6
Sissy Squat
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
10 reps
15 reps
20 reps
RPE 6
RPE 6
RPE 6
2
Safety Bar Squat
2
1
1
3 reps
5 reps
10 reps
RPE 6
RPE 7.5
RPE 6
3
Leg Extension
1
1
1
1
10 reps
15 reps
20 reps
25 reps
-
-
-
-
4
Leg Curl
1
1
1
1
10 reps
15 reps
20 reps
25 reps
-
-
-
-
5
Standing Calf Raise
1
1
1
10 reps
15 reps
20 reps
-
-
-
6
Sissy Squat
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
10 reps
15 reps
20 reps
RPE 6
RPE 6
RPE 6
2
Safety Bar Squat
2
1
1
3 reps
5 reps
10 reps
RPE 6
RPE 7.5
RPE 6
3
Leg Extension
1
1
1
1
10 reps
15 reps
20 reps
25 reps
-
-
-
-
4
Leg Curl
1
1
1
1
10 reps
15 reps
20 reps
25 reps
-
-
-
-
5
Standing Calf Raise
1
1
1
10 reps
15 reps
20 reps
-
-
-
6
Sissy Squat
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
10 reps
15 reps
20 reps
RPE 6
RPE 6
RPE 6
2
Safety Bar Squat
2
1
1
3 reps
5 reps
10 reps
RPE 6
RPE 7.5
RPE 6
3
Leg Extension
1
1
1
1
10 reps
15 reps
20 reps
25 reps
-
-
-
-
4
Leg Curl
1
1
1
1
10 reps
15 reps
20 reps
25 reps
-
-
-
-
5
Standing Calf Raise
1
1
1
10 reps
15 reps
20 reps
-
-
-
6
Sissy Squat
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
10 reps
15 reps
20 reps
RPE 6
RPE 6
RPE 6
2
Safety Bar Squat
2
1
1
3 reps
5 reps
10 reps
RPE 6
RPE 7.5
RPE 6
3
Leg Extension
1
1
1
1
10 reps
15 reps
20 reps
25 reps
-
-
-
-
4
Leg Curl
1
1
1
1
10 reps
15 reps
20 reps
25 reps
-
-
-
-
5
Standing Calf Raise
1
1
1
10 reps
15 reps
20 reps
-
-
-
6
Sissy Squat
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
10 reps
15 reps
20 reps
RPE 6
RPE 6
RPE 6
2
Safety Bar Squat
2
1
1
3 reps
5 reps
10 reps
RPE 6
RPE 7.5
RPE 6
3
Leg Extension
1
1
1
1
10 reps
15 reps
20 reps
25 reps
-
-
-
-
4
Leg Curl
1
1
1
1
10 reps
15 reps
20 reps
25 reps
-
-
-
-
5
Standing Calf Raise
1
1
1
10 reps
15 reps
20 reps
-
-
-
6
Sissy Squat
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
10 reps
15 reps
20 reps
RPE 6
RPE 6
RPE 6
2
Safety Bar Squat
2
1
1
3 reps
5 reps
10 reps
RPE 6
RPE 7.5
RPE 6
3
Leg Extension
1
1
1
1
10 reps
15 reps
20 reps
25 reps
-
-
-
-
4
Leg Curl
1
1
1
1
10 reps
15 reps
20 reps
25 reps
-
-
-
-
5
Standing Calf Raise
1
1
1
10 reps
15 reps
20 reps
-
-
-
6
Sissy Squat
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
10 reps
15 reps
20 reps
RPE 6
RPE 6
RPE 6
2
Safety Bar Squat
2
1
1
3 reps
5 reps
10 reps
RPE 6
RPE 7.5
RPE 6
3
Leg Extension
1
1
1
1
10 reps
15 reps
20 reps
25 reps
-
-
-
-
4
Leg Curl
1
1
1
1
10 reps
15 reps
20 reps
25 reps
-
-
-
-
5
Standing Calf Raise
1
1
1
10 reps
15 reps
20 reps
-
-
-
6
Sissy Squat
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
3
20 reps
15 reps
RPE 6
RPE 8
2
Incline Chest Press (Machine)
1
3
20 reps
15 reps
RPE 6
RPE 8
3
Incline Chest Fly (Dumbbell)
3
20 reps
-
4
JM Press
3
15 reps
-
5
Larsen Press (Barbell)
2
2
3 reps
5 reps
-
-
6
Tricep Rope Push Down (Cable)
4
20 reps
-
7
Single Arm Pushdown
2
2
15 reps
20 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
3
20 reps
15 reps
RPE 6
RPE 8
2
Incline Chest Press (Machine)
1
3
20 reps
15 reps
RPE 6
RPE 8
3
Incline Chest Fly (Dumbbell)
3
20 reps
-
4
JM Press
3
15 reps
-
5
Larsen Press (Barbell)
2
2
3 reps
5 reps
-
-
6
Tricep Rope Push Down (Cable)
4
20 reps
-
7
Single Arm Pushdown
2
2
15 reps
20 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
3
20 reps
15 reps
RPE 6
RPE 8
2
Incline Chest Press (Machine)
1
3
20 reps
15 reps
RPE 6
RPE 8
3
Incline Chest Fly (Dumbbell)
3
20 reps
-
4
JM Press
3
15 reps
-
5
Larsen Press (Barbell)
2
2
3 reps
5 reps
-
-
6
Tricep Rope Push Down (Cable)
4
20 reps
-
7
Single Arm Pushdown
2
2
15 reps
20 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
3
20 reps
15 reps
RPE 6
RPE 8
2
Incline Chest Press (Machine)
1
3
20 reps
15 reps
RPE 6
RPE 8
3
Incline Chest Fly (Dumbbell)
3
20 reps
-
4
JM Press
3
15 reps
-
5
Larsen Press (Barbell)
2
2
3 reps
5 reps
-
-
6
Tricep Rope Push Down (Cable)
4
20 reps
-
7
Single Arm Pushdown
2
2
15 reps
20 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
3
20 reps
15 reps
RPE 6
RPE 8
2
Incline Chest Press (Machine)
1
3
20 reps
15 reps
RPE 6
RPE 8
3
Incline Chest Fly (Dumbbell)
3
20 reps
-
4
JM Press
3
15 reps
-
5
Larsen Press (Barbell)
2
2
3 reps
5 reps
-
-
6
Tricep Rope Push Down (Cable)
4
20 reps
-
7
Single Arm Pushdown
2
2
15 reps
20 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
3
20 reps
15 reps
RPE 6
RPE 8
2
Incline Chest Press (Machine)
1
3
20 reps
15 reps
RPE 6
RPE 8
3
Incline Chest Fly (Dumbbell)
3
20 reps
-
4
JM Press
3
15 reps
-
5
Larsen Press (Barbell)
2
2
3 reps
5 reps
-
-
6
Tricep Rope Push Down (Cable)
4
20 reps
-
7
Single Arm Pushdown
2
2
15 reps
20 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
3
20 reps
15 reps
RPE 6
RPE 8
2
Incline Chest Press (Machine)
1
3
20 reps
15 reps
RPE 6
RPE 8
3
Incline Chest Fly (Dumbbell)
3
20 reps
-
4
JM Press
3
15 reps
-
5
Larsen Press (Barbell)
2
2
3 reps
5 reps
-
-
6
Tricep Rope Push Down (Cable)
4
20 reps
-
7
Single Arm Pushdown
2
2
15 reps
20 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
3
20 reps
15 reps
RPE 6
RPE 8
2
Incline Chest Press (Machine)
1
3
20 reps
15 reps
RPE 6
RPE 8
3
Incline Chest Fly (Dumbbell)
3
20 reps
-
4
JM Press
3
15 reps
-
5
Larsen Press (Barbell)
2
2
3 reps
5 reps
-
-
6
Tricep Rope Push Down (Cable)
4
20 reps
-
7
Single Arm Pushdown
2
2
15 reps
20 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
3
20 reps
15 reps
RPE 6
RPE 8
2
Incline Chest Press (Machine)
1
3
20 reps
15 reps
RPE 6
RPE 8
3
Incline Chest Fly (Dumbbell)
3
20 reps
-
4
JM Press
3
15 reps
-
5
Larsen Press (Barbell)
2
2
3 reps
5 reps
-
-
6
Tricep Rope Push Down (Cable)
4
20 reps
-
7
Single Arm Pushdown
2
2
15 reps
20 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
3
20 reps
15 reps
RPE 6
RPE 8
2
Incline Chest Press (Machine)
1
3
20 reps
15 reps
RPE 6
RPE 8
3
Incline Chest Fly (Dumbbell)
3
20 reps
-
4
JM Press
3
15 reps
-
5
Larsen Press (Barbell)
2
2
3 reps
5 reps
-
-
6
Tricep Rope Push Down (Cable)
4
20 reps
-
7
Single Arm Pushdown
2
2
15 reps
20 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
3
20 reps
15 reps
RPE 6
RPE 8
2
Incline Chest Press (Machine)
1
3
20 reps
15 reps
RPE 6
RPE 8
3
Incline Chest Fly (Dumbbell)
3
20 reps
-
4
JM Press
3
15 reps
-
5
Larsen Press (Barbell)
2
2
3 reps
5 reps
-
-
6
Tricep Rope Push Down (Cable)
4
20 reps
-
7
Single Arm Pushdown
2
2
15 reps
20 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
3
20 reps
15 reps
RPE 6
RPE 8
2
Incline Chest Press (Machine)
1
3
20 reps
15 reps
RPE 6
RPE 8
3
Incline Chest Fly (Dumbbell)
3
20 reps
-
4
JM Press
3
15 reps
-
5
Larsen Press (Barbell)
2
2
3 reps
5 reps
-
-
6
Tricep Rope Push Down (Cable)
4
20 reps
-
7
Single Arm Pushdown
2
2
15 reps
20 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
20 reps
-
2
Lateral Raise (Dumbbell)
1
1
2
10 reps
15 reps
20 reps
-
-
-
3
Front Raise
1
1
2
10 reps
15 reps
20 reps
-
-
-
4
Shrug (Dumbbell)
3
12 reps
-
5
Alternating Dumbbell Curl
1
1
1
8 reps
12 reps
15 reps
-
-
-
6
Preacher Curl (Barbell)
3
12 reps
-
7
Bicep Curl (Machine)
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
20 reps
-
2
Lateral Raise (Dumbbell)
1
1
2
10 reps
15 reps
20 reps
-
-
-
3
Front Raise
1
1
2
10 reps
15 reps
20 reps
-
-
-
4
Shrug (Dumbbell)
3
12 reps
-
5
Alternating Dumbbell Curl
1
1
1
8 reps
12 reps
15 reps
-
-
-
6
Preacher Curl (Barbell)
3
12 reps
-
7
Bicep Curl (Machine)
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
20 reps
-
2
Lateral Raise (Dumbbell)
1
1
2
10 reps
15 reps
20 reps
-
-
-
3
Front Raise
1
1
2
10 reps
15 reps
20 reps
-
-
-
4
Shrug (Dumbbell)
3
12 reps
-
5
Alternating Dumbbell Curl
1
1
1
8 reps
12 reps
15 reps
-
-
-
6
Preacher Curl (Barbell)
3
12 reps
-
7
Bicep Curl (Machine)
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
20 reps
-
2
Lateral Raise (Dumbbell)
1
1
2
10 reps
15 reps
20 reps
-
-
-
3
Front Raise
1
1
2
10 reps
15 reps
20 reps
-
-
-
4
Shrug (Dumbbell)
3
12 reps
-
5
Alternating Dumbbell Curl
1
1
1
8 reps
12 reps
15 reps
-
-
-
6
Preacher Curl (Barbell)
3
12 reps
-
7
Bicep Curl (Machine)
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
20 reps
-
2
Lateral Raise (Dumbbell)
1
1
2
10 reps
15 reps
20 reps
-
-
-
3
Front Raise
1
1
2
10 reps
15 reps
20 reps
-
-
-
4
Shrug (Dumbbell)
3
12 reps
-
5
Alternating Dumbbell Curl
1
1
1
8 reps
12 reps
15 reps
-
-
-
6
Preacher Curl (Barbell)
3
12 reps
-
7
Bicep Curl (Machine)
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
20 reps
-
2
Lateral Raise (Dumbbell)
1
1
2
10 reps
15 reps
20 reps
-
-
-
3
Front Raise
1
1
2
10 reps
15 reps
20 reps
-
-
-
4
Shrug (Dumbbell)
3
12 reps
-
5
Alternating Dumbbell Curl
1
1
1
8 reps
12 reps
15 reps
-
-
-
6
Preacher Curl (Barbell)
3
12 reps
-
7
Bicep Curl (Machine)
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
20 reps
-
2
Lateral Raise (Dumbbell)
1
1
2
10 reps
15 reps
20 reps
-
-
-
3
Front Raise
1
1
2
10 reps
15 reps
20 reps
-
-
-
4
Shrug (Dumbbell)
3
12 reps
-
5
Alternating Dumbbell Curl
1
1
1
8 reps
12 reps
15 reps
-
-
-
6
Preacher Curl (Barbell)
3
12 reps
-
7
Bicep Curl (Machine)
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
20 reps
-
2
Lateral Raise (Dumbbell)
1
1
2
10 reps
15 reps
20 reps
-
-
-
3
Front Raise
1
1
2
10 reps
15 reps
20 reps
-
-
-
4
Shrug (Dumbbell)
3
12 reps
-
5
Alternating Dumbbell Curl
1
1
1
8 reps
12 reps
15 reps
-
-
-
6
Preacher Curl (Barbell)
3
12 reps
-
7
Bicep Curl (Machine)
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
20 reps
-
2
Lateral Raise (Dumbbell)
1
1
2
10 reps
15 reps
20 reps
-
-
-
3
Front Raise
1
1
2
10 reps
15 reps
20 reps
-
-
-
4
Shrug (Dumbbell)
3
12 reps
-
5
Alternating Dumbbell Curl
1
1
1
8 reps
12 reps
15 reps
-
-
-
6
Preacher Curl (Barbell)
3
12 reps
-
7
Bicep Curl (Machine)
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
20 reps
-
2
Lateral Raise (Dumbbell)
1
1
2
10 reps
15 reps
20 reps
-
-
-
3
Front Raise
1
1
2
10 reps
15 reps
20 reps
-
-
-
4
Shrug (Dumbbell)
3
12 reps
-
5
Alternating Dumbbell Curl
1
1
1
8 reps
12 reps
15 reps
-
-
-
6
Preacher Curl (Barbell)
3
12 reps
-
7
Bicep Curl (Machine)
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
20 reps
-
2
Lateral Raise (Dumbbell)
1
1
2
10 reps
15 reps
20 reps
-
-
-
3
Front Raise
1
1
2
10 reps
15 reps
20 reps
-
-
-
4
Shrug (Dumbbell)
3
12 reps
-
5
Alternating Dumbbell Curl
1
1
1
8 reps
12 reps
15 reps
-
-
-
6
Preacher Curl (Barbell)
3
12 reps
-
7
Bicep Curl (Machine)
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
20 reps
-
2
Lateral Raise (Dumbbell)
1
1
2
10 reps
15 reps
20 reps
-
-
-
3
Front Raise
1
1
2
10 reps
15 reps
20 reps
-
-
-
4
Shrug (Dumbbell)
3
12 reps
-
5
Alternating Dumbbell Curl
1
1
1
8 reps
12 reps
15 reps
-
-
-
6
Preacher Curl (Barbell)
3
12 reps
-
7
Bicep Curl (Machine)
4
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
2
Leg Extension
1
2
2
1
10 reps
15 reps
20 reps
25 reps
-
-
-
-
3
Leg Curl
1
2
2
1
10 reps
15 reps
20 reps
25 reps
-
-
-
-
4
Single Leg Press
3
8 reps
-
5
Reverse Abs Crunch (Bodyweight)
1
1
1
10 reps
15 reps
20 reps
-
-
-
6
Knee Raise (Captain's Chair)
3
10 reps
-
7
Russian Twist (Dumbbell)
2
20 reps
-
8
Lying Leg Raise
1
2
10 reps
15 reps
-
-
9
Ab Wheel
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
2
Leg Extension
1
2
2
1
10 reps
15 reps
20 reps
25 reps
-
-
-
-
3
Leg Curl
1
2
2
1
10 reps
15 reps
20 reps
25 reps
-
-
-
-
4
Single Leg Press
3
8 reps
-
5
Reverse Abs Crunch (Bodyweight)
1
1
1
10 reps
15 reps
20 reps
-
-
-
6
Knee Raise (Captain's Chair)
3
10 reps
-
7
Russian Twist (Dumbbell)
2
20 reps
-
8
Lying Leg Raise
1
2
10 reps
15 reps
-
-
9
Ab Wheel
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
2
Leg Extension
1
2
2
1
10 reps
15 reps
20 reps
25 reps
-
-
-
-
3
Leg Curl
1
2
2
1
10 reps
15 reps
20 reps
25 reps
-
-
-
-
4
Single Leg Press
3
8 reps
-
5
Reverse Abs Crunch (Bodyweight)
1
1
1
10 reps
15 reps
20 reps
-
-
-
6
Knee Raise (Captain's Chair)
3
10 reps
-
7
Russian Twist (Dumbbell)
2
20 reps
-
8
Lying Leg Raise
1
2
10 reps
15 reps
-
-
9
Ab Wheel
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
2
Leg Extension
1
2
2
1
10 reps
15 reps
20 reps
25 reps
-
-
-
-
3
Leg Curl
1
2
2
1
10 reps
15 reps
20 reps
25 reps
-
-
-
-
4
Single Leg Press
3
8 reps
-
5
Reverse Abs Crunch (Bodyweight)
1
1
1
10 reps
15 reps
20 reps
-
-
-
6
Knee Raise (Captain's Chair)
3
10 reps
-
7
Russian Twist (Dumbbell)
2
20 reps
-
8
Lying Leg Raise
1
2
10 reps
15 reps
-
-
9
Ab Wheel
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
2
Leg Extension
1
2
2
1
10 reps
15 reps
20 reps
25 reps
-
-
-
-
3
Leg Curl
1
2
2
1
10 reps
15 reps
20 reps
25 reps
-
-
-
-
4
Single Leg Press
3
8 reps
-
5
Reverse Abs Crunch (Bodyweight)
1
1
1
10 reps
15 reps
20 reps
-
-
-
6
Knee Raise (Captain's Chair)
3
10 reps
-
7
Russian Twist (Dumbbell)
2
20 reps
-
8
Lying Leg Raise
1
2
10 reps
15 reps
-
-
9
Ab Wheel
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
2
Leg Extension
1
2
2
1
10 reps
15 reps
20 reps
25 reps
-
-
-
-
3
Leg Curl
1
2
2
1
10 reps
15 reps
20 reps
25 reps
-
-
-
-
4
Single Leg Press
3
8 reps
-
5
Reverse Abs Crunch (Bodyweight)
1
1
1
10 reps
15 reps
20 reps
-
-
-
6
Knee Raise (Captain's Chair)
3
10 reps
-
7
Russian Twist (Dumbbell)
2
20 reps
-
8
Lying Leg Raise
1
2
10 reps
15 reps
-
-
9
Ab Wheel
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
2
Leg Extension
1
2
2
1
10 reps
15 reps
20 reps
25 reps
-
-
-
-
3
Leg Curl
1
2
2
1
10 reps
15 reps
20 reps
25 reps
-
-
-
-
4
Single Leg Press
3
8 reps
-
5
Reverse Abs Crunch (Bodyweight)
1
1
1
10 reps
15 reps
20 reps
-
-
-
6
Knee Raise (Captain's Chair)
3
10 reps
-
7
Russian Twist (Dumbbell)
2
20 reps
-
8
Lying Leg Raise
1
2
10 reps
15 reps
-
-
9
Ab Wheel
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
2
Leg Extension
1
2
2
1
10 reps
15 reps
20 reps
25 reps
-
-
-
-
3
Leg Curl
1
2
2
1
10 reps
15 reps
20 reps
25 reps
-
-
-
-
4
Single Leg Press
3
8 reps
-
5
Reverse Abs Crunch (Bodyweight)
1
1
1
10 reps
15 reps
20 reps
-
-
-
6
Knee Raise (Captain's Chair)
3
10 reps
-
7
Russian Twist (Dumbbell)
2
20 reps
-
8
Lying Leg Raise
1
2
10 reps
15 reps
-
-
9
Ab Wheel
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
2
Leg Extension
1
2
2
1
10 reps
15 reps
20 reps
25 reps
-
-
-
-
3
Leg Curl
1
2
2
1
10 reps
15 reps
20 reps
25 reps
-
-
-
-
4
Single Leg Press
3
8 reps
-
5
Reverse Abs Crunch (Bodyweight)
1
1
1
10 reps
15 reps
20 reps
-
-
-
6
Knee Raise (Captain's Chair)
3
10 reps
-
7
Russian Twist (Dumbbell)
2
20 reps
-
8
Lying Leg Raise
1
2
10 reps
15 reps
-
-
9
Ab Wheel
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
2
Leg Extension
1
2
2
1
10 reps
15 reps
20 reps
25 reps
-
-
-
-
3
Leg Curl
1
2
2
1
10 reps
15 reps
20 reps
25 reps
-
-
-
-
4
Single Leg Press
3
8 reps
-
5
Reverse Abs Crunch (Bodyweight)
1
1
1
10 reps
15 reps
20 reps
-
-
-
6
Knee Raise (Captain's Chair)
3
10 reps
-
7
Russian Twist (Dumbbell)
2
20 reps
-
8
Lying Leg Raise
1
2
10 reps
15 reps
-
-
9
Ab Wheel
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
2
Leg Extension
1
2
2
1
10 reps
15 reps
20 reps
25 reps
-
-
-
-
3
Leg Curl
1
2
2
1
10 reps
15 reps
20 reps
25 reps
-
-
-
-
4
Single Leg Press
3
8 reps
-
5
Reverse Abs Crunch (Bodyweight)
1
1
1
10 reps
15 reps
20 reps
-
-
-
6
Knee Raise (Captain's Chair)
3
10 reps
-
7
Russian Twist (Dumbbell)
2
20 reps
-
8
Lying Leg Raise
1
2
10 reps
15 reps
-
-
9
Ab Wheel
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
2
Leg Extension
1
2
2
1
10 reps
15 reps
20 reps
25 reps
-
-
-
-
3
Leg Curl
1
2
2
1
10 reps
15 reps
20 reps
25 reps
-
-
-
-
4
Single Leg Press
3
8 reps
-
5
Reverse Abs Crunch (Bodyweight)
1
1
1
10 reps
15 reps
20 reps
-
-
-
6
Knee Raise (Captain's Chair)
3
10 reps
-
7
Russian Twist (Dumbbell)
2
20 reps
-
8
Lying Leg Raise
1
2
10 reps
15 reps
-
-
9
Ab Wheel
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
1
10 reps
12 reps
15 reps
-
-
-
2
Lat Pulldown (Close Grip)
1
2
10 reps
20 reps
-
-
3
Chest Supported Row (Machine)
1
2
10 reps
20 reps
-
-
4
Upright Row (Barbell)
2
12 reps
-
5
Single Arm Iso Row
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
1
10 reps
12 reps
15 reps
-
-
-
2
Lat Pulldown (Close Grip)
1
2
10 reps
20 reps
-
-
3
Chest Supported Row (Machine)
1
2
10 reps
20 reps
-
-
4
Upright Row (Barbell)
2
12 reps
-
5
Single Arm Iso Row
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
1
10 reps
12 reps
15 reps
-
-
-
2
Lat Pulldown (Close Grip)
1
2
10 reps
20 reps
-
-
3
Chest Supported Row (Machine)
1
2
10 reps
20 reps
-
-
4
Upright Row (Barbell)
2
12 reps
-
5
Single Arm Iso Row
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
1
10 reps
12 reps
15 reps
-
-
-
2
Lat Pulldown (Close Grip)
1
2
10 reps
20 reps
-
-
3
Chest Supported Row (Machine)
1
2
10 reps
20 reps
-
-
4
Upright Row (Barbell)
2
12 reps
-
5
Single Arm Iso Row
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
1
10 reps
12 reps
15 reps
-
-
-
2
Lat Pulldown (Close Grip)
1
2
10 reps
20 reps
-
-
3
Chest Supported Row (Machine)
1
2
10 reps
20 reps
-
-
4
Upright Row (Barbell)
2
12 reps
-
5
Single Arm Iso Row
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
1
10 reps
12 reps
15 reps
-
-
-
2
Lat Pulldown (Close Grip)
1
2
10 reps
20 reps
-
-
3
Chest Supported Row (Machine)
1
2
10 reps
20 reps
-
-
4
Upright Row (Barbell)
2
12 reps
-
5
Single Arm Iso Row
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
1
10 reps
12 reps
15 reps
-
-
-
2
Lat Pulldown (Close Grip)
1
2
10 reps
20 reps
-
-
3
Chest Supported Row (Machine)
1
2
10 reps
20 reps
-
-
4
Upright Row (Barbell)
2
12 reps
-
5
Single Arm Iso Row
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
1
10 reps
12 reps
15 reps
-
-
-
2
Lat Pulldown (Close Grip)
1
2
10 reps
20 reps
-
-
3
Chest Supported Row (Machine)
1
2
10 reps
20 reps
-
-
4
Upright Row (Barbell)
2
12 reps
-
5
Single Arm Iso Row
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
1
10 reps
12 reps
15 reps
-
-
-
2
Lat Pulldown (Close Grip)
1
2
10 reps
20 reps
-
-
3
Chest Supported Row (Machine)
1
2
10 reps
20 reps
-
-
4
Upright Row (Barbell)
2
12 reps
-
5
Single Arm Iso Row
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
1
10 reps
12 reps
15 reps
-
-
-
2
Lat Pulldown (Close Grip)
1
2
10 reps
20 reps
-
-
3
Chest Supported Row (Machine)
1
2
10 reps
20 reps
-
-
4
Upright Row (Barbell)
2
12 reps
-
5
Single Arm Iso Row
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
1
10 reps
12 reps
15 reps
-
-
-
2
Lat Pulldown (Close Grip)
1
2
10 reps
20 reps
-
-
3
Chest Supported Row (Machine)
1
2
10 reps
20 reps
-
-
4
Upright Row (Barbell)
2
12 reps
-
5
Single Arm Iso Row
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
1
10 reps
12 reps
15 reps
-
-
-
2
Lat Pulldown (Close Grip)
1
2
10 reps
20 reps
-
-
3
Chest Supported Row (Machine)
1
2
10 reps
20 reps
-
-
4
Upright Row (Barbell)
2
12 reps
-
5
Single Arm Iso Row
3
8 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Hack Squat
1 Set
1 Set
1 Set
10 Reps
15 Reps
20 Reps
@6
@6
@6
2
Safety Bar Squat
2 Sets
1 Set
1 Set
3 Reps
5 Reps
10 Reps
@6
@7.5
@6
3
Leg Extension
1 Set
1 Set
1 Set
1 Set
10 Reps
15 Reps
20 Reps
25 Reps
-
-
-
-
4
Leg Curl
1 Set
1 Set
1 Set
1 Set
10 Reps
15 Reps
20 Reps
25 Reps
-
-
-
-
5
Standing Calf Raise
1 Set
1 Set
1 Set
10 Reps
15 Reps
20 Reps
-
-
-
6
Sissy Squat
3 Sets
10 Reps
-
Day 2
1
Chest Press (Machine)
1 Set
3 Sets
20 Reps
15 Reps
@6
@8
2
Incline Chest Press (Machine)
1 Set
3 Sets
20 Reps
15 Reps
@6
@8
3
Incline Chest Fly (Dumbbell)
3 Sets
20 Reps
-
4
JM Press
3 Sets
15 Reps
-
5
Larsen Press (Barbell)
2 Sets
2 Sets
3 Reps
5 Reps
-
-
6
Tricep Rope Push Down (Cable)
4 Sets
20 Reps
-
7
Single Arm Pushdown
2 Sets
2 Sets
15 Reps
20 Reps
-
-
Day 3
1
Shoulder Press (Plate Loaded)
3 Sets
20 Reps
-
2
Lateral Raise (Dumbbell)
1 Set
1 Set
2 Sets
10 Reps
15 Reps
20 Reps
-
-
-
3
Front Raise
1 Set
1 Set
2 Sets
10 Reps
15 Reps
20 Reps
-
-
-
4
Shrug (Dumbbell)
3 Sets
12 Reps
-
5
Alternating Dumbbell Curl
1 Set
1 Set
1 Set
8 Reps
12 Reps
15 Reps
-
-
-
6
Preacher Curl (Barbell)
3 Sets
12 Reps
-
7
Bicep Curl (Machine)
4 Sets
20 Reps
-
Day 4
1
Walk
1 Set
20 mins
-
2
Leg Extension
1 Set
2 Sets
2 Sets
1 Set
10 Reps
15 Reps
20 Reps
25 Reps
-
-
-
-
3
Leg Curl
1 Set
2 Sets
2 Sets
1 Set
10 Reps
15 Reps
20 Reps
25 Reps
-
-
-
-
4
Single Leg Press
3 Sets
8 Reps
-
5
Reverse Abs Crunch (Bodyweight)
1 Set
1 Set
1 Set
10 Reps
15 Reps
20 Reps
-
-
-
6
Knee Raise (Captain's Chair)
3 Sets
10 Reps
-
7
Russian Twist (Dumbbell)
2 Sets
20 Reps
-
8
Lying Leg Raise
1 Set
2 Sets
10 Reps
15 Reps
-
-
9
Ab Wheel
3 Sets
10 Reps
-
Day 5
1
Lat Pulldown
1 Set
2 Sets
1 Set
10 Reps
12 Reps
15 Reps
-
-
-
2
Lat Pulldown (Close Grip)
1 Set
2 Sets
10 Reps
20 Reps
-
-
3
Chest Supported Row (Machine)
1 Set
2 Sets
10 Reps
20 Reps
-
-
4
Upright Row (Barbell)
2 Sets
12 Reps
-
5
Single Arm Iso Row
3 Sets
8 Reps
-